1. Snatch
A. 4 sets of:
3 Singles @ 85%
B. Spencer Arnold 7/13 Cycle:
6 x 2/4 reps @ 95%
2. CFO WOD
As Many Rounds as Possible in 20 min:
5 Pull ups
10 Burpees to bar
15 Air Squats
20 Double Unders
3. Gymnastics Stamina
Advanced
3 unbroken sets of:
3 bar muscle ups
5 chest to bar pull-ups
7 toes to bar
Intermediate
3 unbroken sets of:
3 chest to bar pull-ups
5 pull-ups
5 toes to bar